Those who choose to get rid of extra pounds diet “Sonoma”, do not have to count calories: The diet is based on the “Rule of plates.” Control portion size Constance Gatterson offers dishes using a certain size. Breakfast plate required 17.5 centimeters in diameter, and the portions are designed for lunch and dinner, you will need to place on a plate with a diameter of 22.5 centimeters.
“Sonoma” implies some limitations: it is necessary to abandon the foods containing saturated fats – for example, instead of butter will completely switch to vegetable oils: olive, canola and others. Dairy products are recommended cheeses, yogurt, kefir. Chips, sodas, white rice and sausage have also excluded from the diet.
Diet nutritionist Gatterson divided into three “waves.”
The first “wave” – the most severe. Have to completely abandon the use of sugar and products containing it; prohibited even sweeteners. At this stage in the diet does not include fresh and dried fruit and alcohol. Honey products made with white flour and white rice are also excluded. Lovers of sweet first step usually is not easy, but the weight loss during the “first wave” of the most significant that supports and encourages dieters to transition to the second stage. The first “wave” of the diet is designed for 10 days.
Vegetables in the first phase of the diet allowed only non-starchy (potatoes will be deleted) and containing a lot of fiber. Allowed the use of vegetable oils, but no more than 3 teaspoons a day. Lean meat can be better if it would be chicken, turkey, lean beef or rabbit.
The power supply circuit for the first phase
Breakfast: 75% protein products + 25% grains (brown rice, whole grain bread) or 50% skim milk + 50% grain (oats or rye flakes without sugar).
Lunch: 40% protein products + 60% of non-starchy vegetables (green beans, broccoli, cauliflower, peppers, tomatoes).
Dinner: 30% protein products + 20% + 50% of the grain of non-starchy vegetables.
Snacking throughout the day with nuts or vegetables.
The second “wave” lasts as long as you decide that you have reached the desired effect, and your weight is as much as you wanted. At this stage the rate of weight loss is reduced – in no more than 1 kg per week. During the second stage is allowed in the diet include fruit (bananas and grapes except that contain a lot of sugar). For dinner allowed to use no more than 200 milliliters of wine, preferably dry. Introduced in small quantities sugary foods – now you can afford a piece of dark chocolate, a spoonful of honey, sometimes use sugar substitutes.
The power supply circuit for the second stage
– 75% protein products + 25% of the grain
– Skimmed milk 50% + 50% corn
– 100% of protein products
– 100% of the milk or yoghurt, low fat
Lunch and dinner: 25% corn + 25% + 25% vegetable protein or dairy products + 25% fruit.
The third “wave” stabilize results. In fact, to this stage, “Sonoma” ceases to be a diet and becomes a way of life – for the first two steps you are accustomed to healthy food and small portions. Now you can sometimes use those products that have been banned in the first and second stage, but the basis of the diet – the same non-starchy vegetables, grains, protein and vegetable oils.
If you lead an active lifestyle, involving physical exertion , including intensive training, even at the first stage of the “Sonoma” to provide you some relief. Thus, the diet allowed to include, in addition to main meals, limited circuit, low-fat yoghurt and cheese in small quantities: a portion of cottage cheese should be half cup for breakfast, a portion of cheese – a small slice. Avoid sharp fluctuations in blood sugar in the first stage of training pace is better to slightly reduce.
Contraindications: pregnancy and lactation, diseases of the gastrointestinal tract. Before using diet should consult a specialist or a nutritionist.
Diet “Sonoma” not only helps to reduce weight, but also strengthens the cardiovascular system. Useful and affordable products recommended by this diet leads to lower blood pressure and cholesterol levels in the blood.